Sun 25th Apr 2010 at 9:00am by Marts
Run > Race
-
Time
2:56:33
-
Miles
26.22
-
Min/mi
6:44
-
Pacing
93%
-
WAVA
69.30
-
Cals
3026
-
BPM
164
-
%MHR
86.8
-
B/mi
1105
-
Asc(m)
1399
-
Surface
Road
Notes & Comments
6 comments
VLM 2010. pretty pleased with that after injuries. 6th sub-3 in 9 marathons and 5th fastest of those. splits for 10ks
41:11 (includes downhill 3rd mile)
41:45
41:46
42:37
5ks 20:25/20:46/21:01/20:44/20:39/21:07/21:16/21:21
Felt tired from 20M but pleases to hold it together.
Some excellent WJ performances welldone everybody:):):):):)
Split Summary
====
1) - 1m - 6:37(6:37/m) - 162bpm avge - 175bpm max - 112cal
2) - 1.01m - 6:43(6:39/m) - 161bpm avge - 164bpm max - 116cal
3) - 0.99m - 6:23(6:27/m) - 160bpm avge - 162bpm max - 115cal
4) - 1.02m - 6:40(6:32/m) - 160bpm avge - 164bpm max - 117cal
5) -1m- 6:42(6:40/m) - 162bpm avge - 164bpm max - 115cal
6) - 1.m - 6:41(6:39/m) - 163bpm avge - 165bpm max - 118cal
7) - 1.02m - 6:46(6:38/m) - 163bpm avge - 166bpm max - 118cal
8) - 1.01m - 6:43(6:39/m) - 162bpm avge - 164bpm max - 117cal
9) - 0.99m - 6:45(6:49/m) - 163bpm avge - 166bpm max - 115cal
10) - 1.01m - 6:44(6:40/m) - 163bpm avge - 165bpm max - 117cal
11) - 1.01m - 6:39(6:35/m) - 165bpm avge - 167bpm max - 117cal
12) - 1.01m - 6:39(6:35/m) - 166bpm avge - 168bpm max - 117cal
13) - 1.02m - 6:35(6:27/m) - 168bpm avge - 173bpm max - 118cal
14) - 1.99m - 13:11(6:37/m) - 166bpm avge - 173bpm max - 230cal
15) - 0.02m - 7(6:03/m) - 163bpm avge - 164bpm max
16) - 1.01m - 6:51(6:47/m) - 164bpm avge - 166bpm max - 106cal
17) - 1m - 6:46(6:46/m) - 164bpm avge - 166bpm max - 116cal
18) - 1.02m - 6:46(6:38/m) - 164bpm avge - 166bpm max - 117cal
19) - 1.07m - 6:54(6:27/m) - 164bpm avge - 169bpm max - 124cal
20) - 1.06m - 6:46(6:23/m) - 165bpm avge - 170bpm max - 121cal
21) - 1.01m - 6:52(6:48/m) - 166bpm avge - 168bpm max - 118cal
22) - 1.01m - 6:50(6:46/m) - 165bpm avge - 167bpm max - 117cal
23) - 1m - 6:52(6:52/m) - 165bpm avge - 167bpm max - 115cal
24) - 1.02m - 6:48(6:40/m) - 166bpm avge - 169bpm max - 93cal
25) - 1.02m - 6:55(6:51/m) - 166bpm avge - 168bpm max - 116cal
26) - 1.01m - 6:54(6:45/m) - 169bpm avge - 171bpm max - 116cal
27) - 0.22m - 1:24(6:23/m) - 171bpm avge - 173bpm max - 25cal
Heart Rate Zone Summary
====
HR Zone: 45-146bpm (Sub 70%): 0.5%
HR Zone: 146-153bpm (71-75%): 0%
HR Zone: 153-160bpm (76-80%): 7.3%
HR Zone: 160-167bpm (81-85%): 82.1%
HR Zone: 167-175bpm (86-90%): 10%
HR Zone: 175-182bpm (91-95%): 0.1%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 2.2%
Pace Zone: 5:40-5:59/mile: 4.4%
Pace Zone: 6:00-6:19/mile: 12.3%
Pace Zone: 6:20-6:39/mile: 25.8%
Pace Zone: 6:40-6:59/mile: 26.3%
Pace Zone: 7:00-7:19/mile: 13.9%
Pace Zone: 7:20-7:39/mile: 4.8%
Pace Zone: 7:40-7:59/mile: 2.2%
Pace Zone: 8:00-8:19/mile: 1.1%
6:37 6:43 6:23 6:40 6:42 6:41 6:46 6:43 6:45 6:44 6:39 6:39 6:35 13:11 7 6:51 6:46 6:46 6:54 6:46 6:52 6:50 6:52 6:48 7:00 6:49 1:24
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 1.00 |
6:37 |
6:37 |
6:37 |
159 97-175 |
1052 |
0/0 |
| 2.00 |
13:16 |
6:40 |
6:40 |
161 158-164 |
1072 |
0/0 |
| 3.00 |
19:42 |
6:25 |
6:25 |
160 158-162 |
1027 |
0/0 |
| 4.00 |
26:14 |
6:33 |
6:33 |
160 157-164 |
1048 |
0/0 |
| 5.00 |
32:52 |
6:38 |
6:38 |
162 160-164 |
1075 |
0/0 |
| 6.00 |
39:34 |
6:42 |
6:42 |
163 162-165 |
1091 |
0/0 |
| 7.00 |
46:12 |
6:38 |
6:38 |
164 160-166 |
1088 |
0/0 |
| 8.00 |
52:53 |
6:42 |
6:42 |
162 161-164 |
1084 |
0/0 |
| 9.00 |
59:42 |
6:48 |
6:48 |
163 161-166 |
1109 |
0/0 |
| 10.00 |
1:06:22 |
6:40 |
6:40 |
163 161-165 |
1087 |
0/0 |
| 11.00 |
1:12:56 |
6:34 |
6:34 |
165 161-167 |
1085 |
0/0 |
| 12.00 |
1:19:32 |
6:36 |
6:36 |
166 164-168 |
1095 |
0/0 |
| 13.00 |
1:26:02 |
6:30 |
6:30 |
168 164-170 |
1091 |
0/0 |
| 14.00 |
1:32:33 |
6:32 |
6:32 |
168 162-173 |
1097 |
0/0 |
| 15.00 |
1:39:10 |
6:37 |
6:37 |
164 162-166 |
1085 |
0/0 |
| 16.00 |
1:46:04 |
6:54 |
6:54 |
164 162-166 |
1130 |
0/0 |
| 17.00 |
1:52:47 |
6:43 |
6:43 |
164 162-166 |
1102 |
0/0 |
| 18.00 |
1:59:31 |
6:44 |
6:44 |
164 162-166 |
1105 |
0/0 |
| 19.00 |
2:06:14 |
6:43 |
6:43 |
164 163-165 |
1101 |
0/0 |
| 20.00 |
2:12:14 |
6:00 |
6:00 |
165 162-168 |
991 |
0/0 |
| 21.00 |
2:19:03 |
6:49 |
6:49 |
166 164-168 |
1131 |
0/0 |
| 22.00 |
2:25:53 |
6:50 |
6:50 |
165 163-166 |
1128 |
0/0 |
| 23.00 |
2:32:42 |
6:49 |
6:49 |
165 163-167 |
1124 |
0/0 |
| 24.00 |
2:39:17 |
6:35 |
6:35 |
166 164-168 |
1092 |
0/0 |
| 25.00 |
2:46:13 |
6:56 |
6:56 |
166 164-168 |
1152 |
0/0 |
| 26.00 |
2:53:01 |
6:48 |
6:48 |
167 165-171 |
1135 |
0/0 |
| 26.53 |
2:56:35 |
3:34 |
6:43 |
171 170-173 |
1149 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:13 |
4:54 |
60.89% |
More |
| 800m |
2:37 |
5:17 |
64.42% |
More |
| 1km |
3:24 |
5:28 |
65.37% |
More |
| Mile |
6:07 |
6:07 |
62.92% |
More |
| 5k |
20:13 |
6:30 |
64.59% |
More |
| 5 miles |
32:47 |
6:33 |
64.95% |
More |
| 10k |
40:56 |
6:35 |
65.08% |
More |
| 10 miles |
1:06:05 |
6:36 |
66.66% |
More |
| Half |
1:26:30 |
6:36 |
67.39% |
More |
| 20 miles |
2:12:12 |
6:37 |
69.34% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:33 |
5:33 |
69.33 |
| 5km |
18:26 |
5:56 |
70.84 |
| 5M |
30:31 |
6:06 |
69.77 |
| 10km |
38:25 |
6:11 |
69.35 |
| 10M |
1:03:36 |
6:22 |
69.25 |
| Half |
1:24:39 |
6:28 |
68.34 |
| 20M |
2:12:31 |
6:38 |
69.17 |
| Mara |
2:56:24 |
6:44 |
69.29 |
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Fantastic run Marts gald the injury held up, you looked fab at the W tree and when every one else was faling over you were bouncing around. Well deserved see you tues
Thanks. Just worked out that, due to injury, I averaged 24.26M per week in the 16w up to the marathon. Not really the best way to do it but the long runs and the experience of previous ones got me through in the end. Next year I will be back and ready to do battle with my PB:):) Thanks for your support:)
Think you knew it was going to be tougher this time after all those injuries and set-backs. Sub 3 is a cracking result. A huge well done to you. X
as above well done great time considering your injuries and training (or lack of it by your standards) looks like a great day by all. roll on 2011 !
Brilliant run Marts, you were very bouncy and smiley when we saw you - certainly didn't look like you'd just run 16! Despite injuries and less training than you'd liked you still got a sub 3 time which is well deserved. Looking forward to seeing what you do when you're on top form! (PS. Sorry for the belated comment - you really weren't here when I looked earlier!)
Thanks Guys. (I was only joking K:))